Thursday

We focused on TGU with the class, accordingly at the beginning we repeated the seven steps a’FMS correction, which was followed by the windmill-TGU-ladder a’Ervin, and some swings for sure! Of course no Thursday can pass without snatches, thus the training was closed by 10 min VO2 max. I joined the class for the latter, 10 min, 15:15 sec, 20 sets, 8 reps/set, @ 12 kg.

JM

10 deadlift

5-5 halo

3-3 roll to press

3-3 floor press–neck & shoulder rotation

3-3 armbar press–neck & shoulder rotation

3-3 on elbow–neck & shoulder rotation

3-3 floor press, other leg raise

3-3 sit up: neck & shoulder rotation

3-3 get up to high pelvis: neck & shoulder rotation

3-3 TGU standing rotation

3-3 TGU way back kneeling position: neck & shoulder rotation

2 sets: windmill & floor press & windmill & TGUsitup & windmill & TGU-bridge & windmill & & TGU & windmill – left, right + 50 swing

VO2 max, 15:15 sec protocol, 10 min, 20 sets
Brettzel, stretching

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At the class of Ervin at night:

JM

15 deadlift @ 20 kg

Clean&KB rotation on the shoulder 3-3 @20 kg

Ladders:

1-2-3 clean&press&saw (l,r) @ 20 kg

1-2 clean&press&saw (l,r) @ 20 kg

1-2-3 clean&press&saw (l,r) @ 20 kg
1-2 clean&press&saw (l,r) @ 20 kg

1-2 clean&press&saw (l,r) @ 20 kg

1-2-3 swing-clean-high pull-snatch @ 20 kg

5-5 situp with KB locked out overhead, opposite leg hold down by partner @ 12 kg

10 min swing @ 20 kg: 30, 30, 25, 25, 25, 25, 20, 20, 25, 25, altogether 250 swing @ 20 kg (well, I felt the effect of the afternoon VO2 max…)

Stretching